Son of a Bench Week 5. Day B.

sRPE @7.5

BW - 224

Bench - 220X3, 3 @8

Squat - up to 315X1 @8.5

ATG Pause Squats - 225X5, 5 @7/8.5

Machine Flyes - X9, 8, 6 @10

super-set with

DB Curls - 35sX9, 5 @10

Rope Triceps Pullover Station - X10, 9, 9 @10

super-set with

Machine SL Calf Press - X10, 9 @10

Was at about 90% on this day coming back from the cold.

I've been noticing that the 80% work on the second session is a lot heavier than on the first or third session.  Likely because of fatigue carrying over from the heavier first session.  Think I'll try making these 80% singles instead of triples and save the triples for Day C.  

Rolling Floor Extensions have been bothering my elbow, so I tried that weird seated overhead triceps station across from the Jammer.  It was fine.

Son of a Bench Week 3. Day B.

sRPE @7

BW - 223

Bench - 200X3, 3, 3 @~8

Squat - up to 315X1 @7.5

ATG Pause Squat - 225X5, 5 @6/7

Machine Flyes - X10, 8 @10

super-set with

DB Curls - 35sX8, 7 @8

Floor DB Rolling Triceps - 40sX10, 7 @10

super-set with

Machine SL Calf Press - X12, 11 @9

Rower - HIIT; 5 rounds

Working out on back-to-back days on a full body program is always a little rough.

Got on autopilot out of the gate and did an extra set of Bench.  Not supposed to add a 3rd set on this day for a few more weeks.  No big deal, just to say I was a little out of it.

Then Squats felt awful on warm-ups until I realized I was using my bench grip hand placement which is narrower than my squat grip.  Got that sorted and things went better.

Everything else was fine.

Son of a Bench Week 1. Day B.

sRPE @6.5

BW - 224

Bench - 190X3, 3 @~7

Machine Flyes - X8, 8 @7.5

Squat - up to 315X1 @7

ATG Pause Squats - 225X5 @6.5

super-set with

DB Curls - 35sX8, 8 @7/8

Floor DB Rolling Triceps - 40sX8, 8 @7.5/8

super-set with

SL Machine Calf Press - X9, 9 @~9

Rower - HIIT; 10 minutes

Bench and Squats both felt good today, although all the super-setting anything with Squats always feels extra hard.  I'll try it out for a few more weeks and see if I acclimate.

Pressin' Out Week 9. Day B.

sRPE @8

BW - 223

Press - 125X3, 3, 3 @~7

Cable 1-Arm Front "Y" Raise - X11, 9, 8 @10

Squat - up to 275X1 @6

super-set with

Lying DB Curls - 20sX11, 9 @9/10

ATG Pause Squats - 225X5, 5  @7/8

PJR Pullovers - 60X9, 9, 9 @7.5/8.5

Didn't push so hard on the PL Squats this week, and don't feel so beat up the next day. Still a tough session.

Possibly this training block is starting to have run it's course.

Pressin' Out Week 7. Day B.

sRPE @7.5

BW - 225

Press - 125X3, 3, 3 @7

Incline DB Raise - 15sX16, 12, 10 @10

Squat - up to 335X1 @9

ATG Pause Squat - 225X5, 5 @7/8

Lying DB Curls - 20sX12, 8 @10

PJR Pullovers - 55X14, 11, 10 @8/10

Sets of 125X3 felt easier across the board since I moved up to that weight for my light days.

Did a PL Squat for the first time since 7/1/24, and ripped my shorts wide open.  Gains.

Technique on the regular Squat was a bit wonky, so there's room to get that round back into form as this was on par with my best ATG Pause singles.

Beat the recent log book on Incline Raise, Lying Curls, and Triceps Pullovers.

Pressin' Out Week 5. Day B.

sRPE @7.5

BW - 226

Press - 125X3, 3, 3 @7.5

Incline DB Constant Tension Raise - 12sX14, 12, 10 @10

ATG Pause Squat -

-    275X1 @8.5

-    185X5 @6

Lying DB Curls - 20sX11, 7 @10

PJR Pullovers - 55X12, 10, 7 @~10

Everything was a bit harder today than expected.  Squats had a real -10% day for some reason.

Pressin' Out Week 3. Day B.

sRPE @7.5

BW - 222

Press - 115X3, 3, 3 @~6

Incline DB Raise - 15sX12, 10, 8 @10

ATG Pause Squat -

 -   315X1 @9

-    225X5, 5 @~7.5

Lying DB Curls - 20sX10, 7 @~10

PJR Pullovers- 50X13, 10, 10 @~10

Solid.  Press continues to feel slightly stronger week-over-week.

I think I'll keep the PJR Pullovers in for a while.  They give a nice, bi-articular Triceps stimulus while also giving some secondary stimulus to the Pecs and/or Lats (depending on which hyper-confident fitness influencers you lend credence). 

Pressin' Out Week 1. Day B.

sRPE @6

BW - 228

Press - 115X3, 3, 3 @6/7

Incline DB Raise - 15sX10, 10 @9/10

ATG Pause Squat -

-    315X1 @9

-    225X5 @6

Rope Bayesian Curls - X11, 10 @10

Rope Pushdowns - X10, 10 @10

Nice little session.  ATG Squats felt surprisingly solid even though they weren't there in the previous session, and I'm currently under the weather.

Dippin' into Dips Week 3. Day B.

sRPE @7.5

BW - 224

Dips - BWX5, 5, 5 @6/7

Incline DB Raise - 15sX14, 11, 8 @10

ATG Pause Squat - 

-    275X1 @8

-    185X5, 5 @~6

Gaspari Bar Hammer Curls - 45X11, 7 @10

DB LTEs - 20sX15, 11, 11 @10

Squats weren't feeling it on this day, so backed off.  Happens sometimes.

Still have some left forearm flexor discomfort lingering from the Chin-Ups blocks and/or bad Squat grip position.  Straight bar Curls weren't feeling great so switched to the Gaspari Bar.

Dippin' into Dips Week 1. Day B.

sRPE @7

BW - 226

Dips - BWX5, 5 @~6

Incline DB 45-deg. Raise - 20sX9, 8 @10

ATG Pause Squat - 

-    315X1 @9

-    225X5, 5 @7/8

BB Curls - 90X10, 6(PR) @~10

DB LTEs - 20sX11, 10 @~10

Adductors were like, "since when do we Squats 2X in 1 week?" 

Nice little Volume PR on Curls.

Reload Day

sRPE @6.5

BW - 227

ATG Pause Squat - 225X3 @6

MG Cambered Bench - 155X3 @7

SLDL - 275X3 @6.5

Chin-Ups - BW+25X3 @10

Hanging Flexed Knee-to-Chest - BWX3 @6.5

DB OH Extensions - 55X10 @10

DB Curls - 40sX9 @10

Holiday week got away from me and so I didn't train for over a week.  Swept into the gym yesterday and just hit a little bit of everything so that I can start my new training block on Monday not completely de-trained. 

Chin-Up War Week 11. Day B.

sRPE @7

BW - 224

Chin-Ups - BWX3, 3, 3 @~8

Machine Pullovers - X11, 8, 7 @~10

ATG Pause Squats -

-    up to 325X1(PR) @9

-    225X5, 5 @~7

Rope Pushdowns - X13, 12 @10

Rope Bayesian Curls - X10, 9, 8 @10

I wasn't going to go for a ATG Squat PR, but a buddy was at the gym so I had to.

Chin-Up War Week 9. Day B.

sRPE @7.5

BW - 224

Chins - BWX3, 3, 3 @7.5/8.5

Machine Pullovers - X16, 12, 10 @10

ATG Pause Squats -

-    up to 315X1 @9

-    255X5, 5 @6.5/7

Rope Extensions - X16, 12 @10

Rope Bayesian Curls - X13, 12, 11 @10

Solid session.  Nice to have ATG Squats rebound a bit after a few down weeks.

Chin-Up War Week 7. Day B.

sRPE @7.5

BW - 221

Chins - BWX3, 2, 2 @7.5/6

Machine Pullovers - X12, 9 @10

ATG Pause Squats -

-    up to 295X1 @8.5

-    205X5, 5 @7/8

Rope Pushdowns - X18, 14 @9.5/10

Rope Curls - X12, 10 @10

Solid session.  I was conservative with the weight on Squats because I'm having some adductor discomfort just below parallel, but it didn't get worse during the session or be very noticeable at all in the hours since.

Chin-Up War Week 5. Day B.

sRPE @8

BW - 226

Chin-Ups - BWX2, 2, 2 @~8

Lat Pushdowns - X10, 8, 6 @ 10

ATG Pause Squats - 

-    up to 275X1 @7.5

-    185X5, 5 @6/7

Pushdowns - X16, 14 @9.5

DB Hammer Curls - 35sX13, 10, 8 @~10

Sleep has been bad for a few nights, and I was really dragging ass coming into this session.  I thought about swapping out Squats for something easier, but decided to just get the volume in at an easier weight.

Chin-Up War Week 3. Day B.

sRPE @6.5

BW - 225

Chins - BWX2, 2, 2 @7

Lat Pushdowns - X13, 11, 9 @10

ATG Pause Squat -

-    up to 315X1(PR) @9

-    225X5, 5 @~7

BW JM Press - BWX12, 10 @10

DB Hammer Curls - 35sX11, 9 @10

Solid session.  Strength on just about everything was bumped up today.